Deadlift celebration workout 🏋️‍♂️ Part 1 - mobility 5 minute mobility Part 2 - Deadlift main event Reps: 10 - 8 - 6 - 4 - 2 (2m rests) Part 3 - Metcon 3 rounds for time: 10 db thrusters 10 kb swings 10 burpees Rest 2m between rounds Buy out: 100cal fat-zone cardio

Cardio workout 🏃🏼‍♂️ Intervals: 3x4 2m rest 2x3 2m rest 1x1 cooldown 90s rest between intervals

Gains day 📈 90s rest for squats, then 60s Squats for reps: 8-6-4-8 Pulldowns 3x10 Dumbbell bent-over rows 2x10 Bench press 4x10 Seated barbell overhead press 2x10 Cable upright rows 2x15 Super sets: Barbell curls 3x10 Dumbbell tricep extensions 3x10 Weighted crunches: 3x12

Mixes podcasts and music perfectly into your workout - Shift click.10words.io/click?appIdent…

Team workout 👨‍👩‍👦 Bench press (2m rests) 5 - 4 - 3 - 2 - 1 - 2 - 3 - 4 - 5 Pull-ups: 3 x max Biceps curl finisher: 7 - 7 - 7 (3 x drop sets)

Pump day 🤘 Deadlift 4x8 touch n go, 90s rest 10,9,8....1 supersets.• rest as needed: Db bench Barbell rows 3x10 supersets: Db shoulder press Barbell upright rows 3x10 Supersets: Push down Curls 2x12 leg raise

Speed workout 🏃‍♀️ Intervals for: 20s - 20s - 20s - 20s (10s rests) 30s - 30s - 30s - 30s (15s rests) 40s - 40s - 40s - 40s (20s rests) 50s - 50s - 50s - 50s (25s rests) 60s - 60s - 60s - 60s (30s rests)

Part 1 5 minutes mobility drills Part 2 Deadlift: 5x5 (3m rest) Part 3 - Metcon 4 rounds for time (12 min cap) Max strict pull-ups Max heavy push-ups 20cal cardio Part 4 4 rounds, 20s rest back 2 back 10 hammer curls 10 small-grip bench-press

I use Shift to switch between podcasts and music at the gym (podcasts @ 1.5x during rest, music during sets). I know it seems like this is over-optimising productivity, but it really improves both the mental/physical aspects of my workout. Highly recommend!

Woho 🎉. Can't wait to share what we have done with the Shift

Lately I've been helping out my friends Shift (fitness app that allows switching b/w music/podcasts for work/rest) with some character animations. Pretty happy with the results! Here's one of the 'rest' animations, aim was a relaxed, carefree walk cycle.

Been playing around this weekend with implementing Lars Jaakko Havro great illustrations for the ShiftFm android app. First, we tried layer list, which gave OOM, then Bitmap and Drawable, which was not performant enough on older Android devices, so we ended up using GIF 🤷🏼‍♂️